{"id":280999,"date":"2026-02-12T20:15:21","date_gmt":"2026-02-12T20:15:21","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/280999\/"},"modified":"2026-02-12T20:15:21","modified_gmt":"2026-02-12T20:15:21","slug":"golden-milk-is-the-ancient-sleep-remedy-that-actually-works-heres-how-to-make-it","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/280999\/","title":{"rendered":"Golden Milk Is the Ancient Sleep Remedy That Actually Works\u2014Here\u2019s How to Make It"},"content":{"rendered":"

If you\u2019ve got a pulse on food trends, there\u2019s a good chance you\u2019ve heard about golden milk. In recent years, the spiced beverage has caused a buzz on social media, particularly for its benefits as a nighttime drink<\/a>. But here\u2019s the thing: Golden milk isn\u2019t exactly new. In fact, it\u2019s been enjoyed for centuries\u2014and for good reasons too. Curious? Read on to learn what golden milk is, how to make it, and why it\u2019s so good for the body, according to nutrition experts.\n<\/p>\n

Nisha Melvani<\/a>, MS, RD, registered dietitian, founder of Cooking for Peanuts, and author of Cooking for Longevity: A Registered Dietitian\u2019s Guide to Boosting Healthspan
\nSusan Greeley<\/a>, RDN and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City<\/p>\n

What Is Golden Milk? <\/p>\n

\u201cGolden milk, also known as haldi doodh in Hindi, is a traditional Indian beverage made by warming milk with turmeric<\/a> and other spices,\u201d shares registered dietitian Nisha Melvani, MS, RD. The most basic version calls for ground turmeric, ground black pepper, and milk, but it can also incorporate additional ingredients for extra nutrients and flavor.\n<\/p>\n

Thanks to its health benefits (more on that soon), golden milk has been consumed in Ayurvedic medicine for centuries. But in recent years, the drink has become popular in the West, where it\u2019s often called \u201cturmeric latte\u201d or \u201cgolden latte,\u201d Melvani explains. As the beverage has gained attention, people have created golden milk-inspired foods, including golden ice cream and golden milkshakes, says registered dietitian nutritionist Susan Greeley, RDN.\n<\/p>\n

Nutritional Benefits of Golden Milk <\/p>\n

If golden milk had a claim to fame, it would be its\u00a0anti-inflammatory properties<\/a>. This is due to the turmeric, which contains a powerful anti-inflammatory compound called curcumin, Greeley says. It\u2019s also an antioxidant, meaning it reduces oxidative stress, potentially lowering the risk of chronic disease. The only catch? Curcumin is poorly absorbed on its own, but combining it with black pepper will lend a hand. That\u2019s because it contains piperine, which enhances curcumin absorption by up to 2,000%, Melvani says.\u00a0Additionally, golden milk is “traditionally made with cow’s milk, but unsweetened plant-based options like almond, oat, or soy milk work well,” she notes. If you decide to use cow’s milk, or fortified plant-based options like soy, it can be a good source of calcium, protein, and vitamin D.\n<\/p>\n

Why Golden Milk Makes the Best Bedtime Drink <\/p>\n

\u201cAlthough golden milk can be enjoyed anytime during the day, there are some benefits of drinking it before bedtime,\u201d Greeley says. According to Melvani, turmeric may help reduce nighttime inflammation and joint stiffness, potentially making it easier to sleep. Warm milk can also promote sleep by promoting relaxation via tryptophan\u2014a sleep-inducing amino acid\u2014or providing a comforting ritual<\/a>. \u201cThe act of sipping a warm, aromatic drink itself can signal the body to wind down, supporting better sleep hygiene,\u201d Melvani says. Moreover, golden milk is naturally caffeine-free, so it won\u2019t mess with your ability to fall (and stay) asleep.\n<\/p>\n

How to Make Golden Milk at Home <\/p>\n

Golden milk is delightfully easy to make at home. Follow these steps, as provided by Melvani:\n<\/p>\n

1. In a small pot over low heat, combine one to two teaspoons of ground turmeric, one cup of warm milk, and a pinch of black pepper.
2. For more flavor, add spices (ginger, cinnamon, cardamom) or sweetener (honey, maple syrup, or date syrup) to taste.
3. Simmer the mixture for 10 minutes, allowing the flavors and beneficial compounds to infuse the milk.
4. Pour the golden milk into a mug and enjoy.\n<\/p>\n

Tips for Making Golden Milk <\/p>\n

As mentioned, golden milk is typically made with cow\u2019s milk\u2014but you can also use unsweetened plant-based options such as almond<\/a>, oat<\/a>, or soy milk<\/a>, Melvani says. For best results, use milk with a bit of fat, which will help enhance the absorption of curcumin, she says. Also, \u201cavoid overly thin or watery non-dairy milks for [the] best flavor and consistency,\u201d Melvani suggests. Craving a creamier texture? Add a small amount of ghee<\/a> or coconut oil<\/a> to the drink, Greeley suggests. This will also help the absorption of curcumin in the body,\u201d she says. Furthermore, \u201cto make it less gritty, [golden] milk can be strained before drinking.\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"If you\u2019ve got a pulse on food trends, there\u2019s a good chance you\u2019ve heard about golden milk. In…\n","protected":false},"author":2,"featured_media":281000,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[33],"tags":[134,524,111,139,69],"class_list":{"0":"post-280999","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-medication","8":"tag-health","9":"tag-medication","10":"tag-new-zealand","11":"tag-newzealand","12":"tag-nz"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/280999","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=280999"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/280999\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/281000"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=280999"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=280999"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=280999"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}